Anxious or self-critical thoughts · 10 to 15 minutes
Thought record worksheet
Thoughts can feel like facts, especially when you're anxious or low. A thought record helps you slow a difficult moment down, notice what your mind is telling you, and find a kinder, more balanced way of seeing things.
When it can help
- After a moment that left you anxious, upset or ashamed
- When the same worry keeps going round in your head
- When you notice you're being very hard on yourself
How to fill it in
Work through the six parts in order. Here's an example to show how it can look.
1: The situation
What happened? Where were you, and who were you with?
ExampleMy friend didn't reply to my message all day.
2: Your feelings
What did you feel, and how strongly, from 0 to 100%?
ExampleAnxious 70%, hurt 50%
3: The thought
What went through your mind? Which thought felt strongest?
ExampleShe's annoyed with me. I must have said something wrong.
4: What supports it
What makes this thought feel true?
ExampleShe usually replies quickly.
5: What doesn't fit
What doesn't fit the thought? What would you say to a friend thinking this?
ExampleShe mentioned a busy week. Nothing in my message was unkind.
6: A more balanced view
Is there a kinder, fairer way to see it? How do you feel now, from 0 to 100%?
ExampleShe's probably busy. If something's wrong, I can ask. Anxious 30%
You don't need to fill in every part perfectly. Even noticing the thought is a step.
Helpful tips
- Try it a little while after the moment, once things have calmed down.
- It gets easier with practice, so be patient with yourself.
- If the same thoughts keep coming back, that's something we could explore together in counselling.
A gentle note
These tools aren't a replacement for counselling or medical care. If something here brings up a lot for you, it's okay to stop. You don't have to work through things on your own.
More free resources
The 5-4-3-2-1 grounding technique
A simple exercise that uses your senses to bring you back to the present when anxiety or panic takes hold.
Box breathing
A steady four-count breathing pattern that helps calm your body when you're anxious or stressed.
Mood diary
A simple daily record to help you notice how your mood changes, spot patterns and see what helps.
You don't have to work through it alone
If you'd like to talk things through with someone, your first 50-minute session is on me, in person in Leigh-on-Sea, online or by phone.